What actually happens in a coaching session (and how to know if it's right for you)

If you've every thought about working with a coach but felt unsure what actually happens in a session, you're not alone. A lot of people are curious about coaching but don't know what to expect, or even how to tell if it's the right fit.

Here's a simple, honest look at what coaching involves and how it can help.

What happens in a coaching session?

A coaching session is a focused conversation designed to help you think clearly and move forward. You bring something you'd like to work on (maybe you feel stuck in your career, unsure about a decision, or want to feel more confident at work). Together we exploye what's going on, what's getting in your way, and what small steps might help.

It's not about being told what to do. It's about creating the time and space to think, talk things through and find your own answers with guidance and challenge from your coach.

How is coaching different from therapy or mentoring?

Therapy tends to focus on the past and healing, while coaching is more about the present and future. Where are you now? Where would you like to be?

Mentoring is usually advice-based. Someone more experiences gives you advice based on their experience.

Coaching is different. It's a conversation that helps you discover your own way, based on your strengths, values, and goals.

How do I know if coaching is right for me?

Coaching is a good fit if you're ready to make a change, even if you're not sure what that change looks like yet. You don't need to have everything figured out, you just need a sense that something isn't working as you'd like it to.

Maybe you've lost direction, feel stuck, or want more confidence in how you show up. If you're open to reflection and willing to take small actions between sessions, coaching can be transformative.

How many coaching sessions will I need?

That depends on what you want to work on. Some people gain clarity after a few sessions, others prefer to continue over several months or years to build new habits or navigate longer-term change. Many start with a block of six sessions and then review.

The main thing is that coaching isn't endless. It's designed to help you become more confident and self-reliant over time.

What should I expect from a good coach?

You should feel heard, supported, and challenged (even gently). A good coach listens deeply, asks thoughtful questions, and created a safe, confidential space where you can think freely. They don't judge, try to fix or give advice. They help you see patterns, explore new perspectives, and find clarity so you can find your own solutions and take meaningful action.

What if I don't know my exact goal before starting coaching?

That's completely fine. It's actually very common and that's what the first session is about. It's about exploring what's going on for you and what you'd like to get out of coaching. Often, clarity about your goals come as you continue. You might come in saying, "I just feel stuck", and leave saying, "I know what's been holding back and what to focus on next".

Can coaching help if I already know what I should be doing, but I'm not doing it?

Yes! That's one of the main reasons people come to coaching. Knowing and doing are two different things. Coaching helps you understand what's blocking you. It could be fear, self-doubt, perfectionism, old habits, or something else. Coaching supports you in taking action that feels achievable and right for you.

How do I choose the right coach for me?

The relationship is important. Look for someone you feel comfortable with and who listens in a way that makes you think differently. Most coaches offer an initial chat before you commit. Use that time to see if their style feels right, and don't feel any pressure to keep going if it doesn't.

Coaching works best when you feel safe, understood, and genuinely supported.

What kinds of results can I expect from coaching?

Clients often say they feel clearer, calmer, and more confident. You might find yourself speaking up more, setting better boundaries, making decisions or faster or more confidently, or just feeling more in control of your path. The change can be subtle at first, but it builds over time as you start applying what you discover in each session.

What if I feel nervous or don't know what to talk about in the first coaching session?

That's completely normal and most people feel that way. A good coach will help you settle in and guide the conversation so it feels natural. You don't need to prepare or perform, just bring yourself. That's enough to start.

What's the difference between job interview coaching and career coaching?

Interview coaching focuses on practical preparation and helping you express yourself clearly, structure your answers, and build confidence for interviews.

Career coaching is broader. It helps you explore direction, mindset, and growth so you can make long-term changes rather than one-off improvements.

What happens in a job interview coaching session?

A job interview coaching session is all about helping you show your best self in interviews. We look at what role you're aiming for, the challenges you've faced in past interviews, and what's getting in your way. You'll practise answering questions clearly and confidently, learn how to structure your responses, and work on your tone and body language. It's not about memorising perfect answers. It's about understanding how to express your experience and strengths in a way that feels genuine and professional.

Next Steps:

If you've been thinking about coaching but still feel unsure whether it's right for you, you're not alone. Many of my clients felt the same before starting. They were capable and committed professionals who just needed space to think, reset and figure out their next steps.

Together we focus on practical tools to:

• Gain clarity about your next steps and career direction

• Build confidence in how you communicate and present yourself

• Take action with intention and purpose without feeling overwhelmed

You don't need to have it all figured out. You just need guidance, support, and techniques that work for you.

You can book a free 30-minute audit with me where we'll explore what's holding you back in your career or interviews, identify small changes that can make a big difference in your confidence and clarity, and give you 3 practical actions you can take immediately.

You can book here: book your audit